Stand between cable columns and lift both hands diagonally overhead into a Y position, using the shoulder muscles to drive the movement. The exercise emphasizes shoulder elevation and scapular control.
How to do the Y Raise (Cable)#
- Set both cables to a low position and hold one handle in each hand at your sides.
- Brace your core and hinge slightly at the hips to maintain a stable torso.
- With a slight bend in the elbows, lift your arms diagonally upward and outward until they form a Y.
- Pause briefly at the top while keeping the shoulders engaged.
- Lower the handles slowly back to the start under control.
Muscles worked#
- Primary: Side delts (Lateral Deltoid), Traps (Trapezius)
- Secondary: Rear delts (Posterior Deltoid), Front delts (Anterior Deltoid), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Using too much weight and swinging the torso.
- Shrugging the shoulders up toward the ears.
- Bending the elbows excessively so the movement becomes a row.
- Stopping too low and not completing the Y path.
